Earlier today, someone on a message board that I moderate asked great question about what makes a good recovery drink. There are loads of opinions out there on this topic, many of which conflict with each other. I've drawn my own conclusions, so here they are...
When you work out hard, two things are happening:
First, as you exercise your muscles, you are causing microscopic damage to the muscle fibers. This is a good thing - the process of repairing and rebuilding that damage is what makes your muscles become stronger. Proteins play a key role in the process of repairing this damage.
Second, your muscles burn glycogen, which is a substance that stores the energy which powers your muscles. When you work out hard, your muscles become glycogen depleted. Carbohydrates play a key role in replenishing your glycogen supply.
So, when you exercise intensely, you need both protein and carbohydrates to repair and refuel your muscles. In my opinion, when deciding what to drink when, the key is in the timing.
You'll need to eat a steady diet of protein throughout the day to help your muscles rebuild and grow stronger. Because of this, a protein shake in the morning is a great idea, and you should make sure that every meal you eat during the day contains protein. Your muscles are demanding a steady supply of protein, so plan accordingly.
However, the best time to refuel your muscles and rebuild the glycogen supply is within 30-60 minutes of working out. While some protein in a recovery drink is a good thing, immediately post-workout you should focus on consuming easily absorbed carbohydrates. Ideally, a post-workout recovery drink should have a 3 or 4:1 ratio of carbohydrates to proteins. The P90X Results and Recovery formula meets this standard, and you can also find recovery formulas at triathlon, running or other fitness stores (just make sure the carb:protein ratio is correct). And yes, good old chocolate milk is a great recovery drink - the milk provides some protein, but the chocolate provides plenty of sugar to push that carb ratio to the right level.
[b]When do you need to drink a recovery formula?[/b]
Generally after very intense exercise. I haven't needed to drink a recovery formula during T25 because I don't feel depleted - but if your muscles feel exhausted, your legs are heavy, and your energy level isn't bouncing back post-workout, you may want to incorporate a post-workout recovery drink into your fitness plan. In Jen's case, she's doing doubles of T25 and Insanity, so I think a good recovery formula is more than justified! If you aren't sure, try one out and see if it improves how you feel post-workout. When I started month 2 of Insanity, I felt completely wrecked, but once I added a post-workout recovery drink my energy bounced back to normal! It was a small change in my diet, but it make all the difference.
Monday, August 19, 2013
Sunday, August 18, 2013
Finding Healthier Ways to "Cheat"
In the health and fitness world, there's a lot of focus placed on eating "clean". I couldn't agree more - a healthy lifestyle means knowing what foods are good for you, and eating them in the right balance. But sometimes, people like to snack. That's just reality - that salty bag of chips is just too much to pass up.
And it's really ok. Often I think that people who try to eliminate every "naughty" treat from their diet risk falling off the fitness wagon altogether. Instead, play close attention to those nutritional labels, which can guide your choices toward better alternatives, avoiding particularly nasty things like trans fats and high fructose corn syrup.
A quick story on food choices - my daughter and I were traveling last week and had to stop for lunch. We went to Subway, which offers good, healthy options (so long as you choose wisely). For example, I had a 6 inch turkey on whole grain with spinach, cheese and avocado - not bad for fast food!
The lesson came when she asked for a bag of chips and picked up some Cheetos. In the past I may not have paid much attention, but this time I looked at the nutritional label - that 2 oz bag contained over 300 calories and 20 g of fat! Those Cheetos went back on the shelf, and instead we chose a bag of BBQ Baked Lays - 130 calories and 4 g of fat. So she got her treat, enjoyed her chips and had a much better alternative (and I freely admit that I had a bag too).
So it was a real reminder for me as well - just by paying attention to labels, you can save on calories and grams of fat even before you make a single change to your diet. Keep that in mind the next time you're in the grocery store - I know I will!
Friday, August 16, 2013
The Importance of Snacking
When it comes to losing weight, its important to eat the right amounts of healthy foods each day. While this sounds self-evident, it's much easier said than done. Too many people go on diets which involve feeling hungry for most of the day, then feeling guilty when they give in to the overwhelming urge to eat. That’s a great way to undermine your chance of success. Instead, feed your body throughout the day to fend off cravings and improve your chance for success.
As I mentioned in an earlier post, I’m reading a really useful book called “Eat This, Not That”. The chapter on snacks and sweets discusses the need to snack wisely when losing weight – a point that’s worth emphasizing.
The diet plan for my current workout program (Focus T25) incorporates this idea, by having you eat five smaller meals throughout the day. Essentially, you eat a smaller breakfast, lunch and dinner, leaving room for two snacks at mid-morning and mid-afternoon. By spreading your food consumption throughout the day, your body gets used to the idea that food will be forthcoming – and it will be less inclined to horde fat.
For this reason, it’s extremely important to keep healthy snacks on hand, and to eat them in the right amounts so that you don’t blast through your calorie limits (I wrote about the Harris-Benedict equation to calculate proper calorie consumption in an earlier August 2013 post). Creating a healthy diet means finding a balance between eating the right kinds of food, and eating the right amounts of food. It takes some trial and error to find the right balance for you, so be patient with yourself as you continue to experiment.
Some healthy foods I like to keep around the house include:
Almonds (small quantities – they’re really healthy but high in calories)
Greek yogurt
Cottage cheese
String cheese (1 piece)
Apple
Celery with peanut butter
Carrot sticks dipped in hummus
A bit of dark chocolate
I also drink Shakeology for my mid-afternoon snack, which is a shake blend that I really like. I keep my recipe under 250 calories, and it keeps me going until dinner. A smoothie or protein shake can be used for this purpose as well.
These are just some of my own personal preferences - there are plenty of other healthy options out there. The important thing is to have the healthy snacks that you like readily available at home (or at work), so that you can fend off those hunger pangs before they drive you to overeat the wrong foods.
As I mentioned in an earlier post, I’m reading a really useful book called “Eat This, Not That”. The chapter on snacks and sweets discusses the need to snack wisely when losing weight – a point that’s worth emphasizing.
The diet plan for my current workout program (Focus T25) incorporates this idea, by having you eat five smaller meals throughout the day. Essentially, you eat a smaller breakfast, lunch and dinner, leaving room for two snacks at mid-morning and mid-afternoon. By spreading your food consumption throughout the day, your body gets used to the idea that food will be forthcoming – and it will be less inclined to horde fat.
For this reason, it’s extremely important to keep healthy snacks on hand, and to eat them in the right amounts so that you don’t blast through your calorie limits (I wrote about the Harris-Benedict equation to calculate proper calorie consumption in an earlier August 2013 post). Creating a healthy diet means finding a balance between eating the right kinds of food, and eating the right amounts of food. It takes some trial and error to find the right balance for you, so be patient with yourself as you continue to experiment.
Some healthy foods I like to keep around the house include:
Almonds (small quantities – they’re really healthy but high in calories)
Greek yogurt
Cottage cheese
String cheese (1 piece)
Apple
Celery with peanut butter
Carrot sticks dipped in hummus
A bit of dark chocolate
I also drink Shakeology for my mid-afternoon snack, which is a shake blend that I really like. I keep my recipe under 250 calories, and it keeps me going until dinner. A smoothie or protein shake can be used for this purpose as well.
These are just some of my own personal preferences - there are plenty of other healthy options out there. The important thing is to have the healthy snacks that you like readily available at home (or at work), so that you can fend off those hunger pangs before they drive you to overeat the wrong foods.
Wednesday, August 14, 2013
The Fat Burning Zone - Fact or Fiction?
On a message board that I moderate, someone recently asked a question about exercise intensity this morning. That, along with a book I’m reading by Jillian Michaels called “Making the Cut”, got me thinking about the often-discussed “fat-burning zone”. I wanted to clarify some misconceptions, highlight what’s true, and talk about what it all means.
What is true: At around 65% of your maximum heart rate, your body most efficiently converts fat into energy. This is because fat oxidation requires oxygen, and you have more oxygen available when you exercise at lower intensity. At this level, a higher percentage of calories burned will come from fat than when you exercise at higher intensity levels. Because of this, the idea that you must exercise at 60-70% max heart rate to burn fat has taken root.
But here’s the problem with the theory - even though a higher percentage of calories burned come from fat at this lower intensity, you burn a higher number of total calories when you exercise at higher intensity (for example, 85% max heart rate). Therefore, even though your body is converting fat into calories less efficiently, when you exercise over the same amount of time you’ll burn more total fat calories than when you exercise at a lower intensity. Workouts like Insanity rely on this concept in part – they push your heart rate well above the “fat burning” zone for significant periods of time, and you can drop significant amounts of body fat.
So, does this mean that everyone should be starting high intensity interval training and working out to exhaustion? No. A lot depends on your current level of fitness. If you are relatively new to exercise, you won’t be able to sustain that high level of intensity for enough time to burn any extra fat. Until your aerobic capacity improves, it probably makes sense to keep your heart rate at that lower, “fat burning” level that you can sustain over a longer period of time. As your fitness level improves, you can push yourself harder, and burn even more calories over the same period of time. But it’s important to build up to this level safely, and be patient with your body as your fitness improves.
For more information, I found an article from Self Magazine, which explains all this in more detail (and probably more clarity). Happy reading!
Fat Burning Zone article
Laura
What is true: At around 65% of your maximum heart rate, your body most efficiently converts fat into energy. This is because fat oxidation requires oxygen, and you have more oxygen available when you exercise at lower intensity. At this level, a higher percentage of calories burned will come from fat than when you exercise at higher intensity levels. Because of this, the idea that you must exercise at 60-70% max heart rate to burn fat has taken root.
But here’s the problem with the theory - even though a higher percentage of calories burned come from fat at this lower intensity, you burn a higher number of total calories when you exercise at higher intensity (for example, 85% max heart rate). Therefore, even though your body is converting fat into calories less efficiently, when you exercise over the same amount of time you’ll burn more total fat calories than when you exercise at a lower intensity. Workouts like Insanity rely on this concept in part – they push your heart rate well above the “fat burning” zone for significant periods of time, and you can drop significant amounts of body fat.
So, does this mean that everyone should be starting high intensity interval training and working out to exhaustion? No. A lot depends on your current level of fitness. If you are relatively new to exercise, you won’t be able to sustain that high level of intensity for enough time to burn any extra fat. Until your aerobic capacity improves, it probably makes sense to keep your heart rate at that lower, “fat burning” level that you can sustain over a longer period of time. As your fitness level improves, you can push yourself harder, and burn even more calories over the same period of time. But it’s important to build up to this level safely, and be patient with your body as your fitness improves.
For more information, I found an article from Self Magazine, which explains all this in more detail (and probably more clarity). Happy reading!
Fat Burning Zone article
Laura
Tuesday, August 13, 2013
Breakfast smoothies - A great way to start the day!
This morning someone asked me great questions about breakfast smoothies. What follows are only my personal opinions, and since I’m not a smoothie expert, I look for a lot of inspiration/information on-line (including blogs, which can be a gold mine of great ideas).
When making a breakfast smoothie, I want it to contain a good balance of protein and complex carbohydrates, without too much fat. This differs from a post-workout recovery drink, which will have a much higher carbohydrate to protein ratio (you want to help your muscles replace the glycogen you burned during the workout).
But, in the case of breakfast, you want something that will (a) fuel you throughout the morning and (b) keep you reasonably full so you don’t wind up with a case of the 10:00 am munchies. So first, I want to refer you to a great blog posting I found at afoodcentriclife.com, which sets out the basics of building a good breakfast smoothie:
Building blocks for breakfast smoothies
When I make a smoothie, I usually start with unsweetened almond milk, although my son prefers skim milk (either is fine). Some people like to use skim yogurt as well. Keep a good mix of fresh fruits on hand – remember, the darker the berry, the more antioxidants it has. I like to add banana (though it’s higher in sugars), strawberries, blueberries, cherries, peach, melon – there are plenty of choices, depending on your personal taste. Next, I add a scoop of whey protein powder, chocolate or vanilla, depending on what mood I’m in. Finally, to kick up the antioxidant and nutrient value, I keep on hand some chia seeds (soak in a little water first to gel them), cacao powder, coconut oil, or green powder (with spirulina, chlorella, wheat grass and barley grass – I use this sparingly or else a pond-like flavor can overwhelm the smoothie!). A friend of mine likes to add a bit of avocado for texture as well.
For a breakfast smoothie, you should also include some fiber, which will help you stave off those mid-morning cravings. In another blog (kayotic.nl), I found a recipe for a breakfast smoothie that includes unsweetened muesli, which I think is a great idea – that’s another way to include fiber and complex carbs in your smoothie.:
Breakfast smoothie recipe
I haven’t tried this recipe yet, but it’s definitely on my list. Adding muesli (or rolled oats) is another good way to be sure the smoothie will keep you full throughout the morning.
NOTE: When planning your smoothie, make sure you keep track of the number of calories you put in it. You can make the healthiest smoothie in the world, but if it totals 600 calories it’s going to throw off your calorie count for the rest of the day.
A Note on Pre-Packaged, Pre-Prepared Smoothies – As a general rule, avoid them like the plague, even if they are labeled “organic”. I’ve looked at the nutrition labels on them – most of them are packed with sugar and are not healthy choices.
A Note on Shakeology – I heard about Shakeology (a proprietary shake mix from Beachbody) soon after I started using Beachbody products, and was duly skeptical. Then I started doing research, and I couldn’t find a comparable product on the market. I was impressed by the amount of nutrition, vitamins and superfood extracts they pack into this product. It’s low in fat, high in fiber, and doesn’t contain any junky fillers. For purposes of convenience, it’s hard to beat.
Because I generally use it for a mid-afternoon snack, I sometimes increase the protein content by using less than the recommended serving and adding a bit of whey protein powder to the mix.
All this being said, Shakeology is not a magic bullet. It will not make the weight effortlessly melt from your body. You can absolutely design a healthy eating plan without it. However, if you choose to use it, it’s a simple and convenient way to add extra antioxidants, phytonutrients, vitamins and minerals into your diet, and to keep cravings at bay. If you'd like more information on it, please feel free to contact me.
When making a breakfast smoothie, I want it to contain a good balance of protein and complex carbohydrates, without too much fat. This differs from a post-workout recovery drink, which will have a much higher carbohydrate to protein ratio (you want to help your muscles replace the glycogen you burned during the workout).
But, in the case of breakfast, you want something that will (a) fuel you throughout the morning and (b) keep you reasonably full so you don’t wind up with a case of the 10:00 am munchies. So first, I want to refer you to a great blog posting I found at afoodcentriclife.com, which sets out the basics of building a good breakfast smoothie:
Building blocks for breakfast smoothies
When I make a smoothie, I usually start with unsweetened almond milk, although my son prefers skim milk (either is fine). Some people like to use skim yogurt as well. Keep a good mix of fresh fruits on hand – remember, the darker the berry, the more antioxidants it has. I like to add banana (though it’s higher in sugars), strawberries, blueberries, cherries, peach, melon – there are plenty of choices, depending on your personal taste. Next, I add a scoop of whey protein powder, chocolate or vanilla, depending on what mood I’m in. Finally, to kick up the antioxidant and nutrient value, I keep on hand some chia seeds (soak in a little water first to gel them), cacao powder, coconut oil, or green powder (with spirulina, chlorella, wheat grass and barley grass – I use this sparingly or else a pond-like flavor can overwhelm the smoothie!). A friend of mine likes to add a bit of avocado for texture as well.
For a breakfast smoothie, you should also include some fiber, which will help you stave off those mid-morning cravings. In another blog (kayotic.nl), I found a recipe for a breakfast smoothie that includes unsweetened muesli, which I think is a great idea – that’s another way to include fiber and complex carbs in your smoothie.:
Breakfast smoothie recipe
I haven’t tried this recipe yet, but it’s definitely on my list. Adding muesli (or rolled oats) is another good way to be sure the smoothie will keep you full throughout the morning.
NOTE: When planning your smoothie, make sure you keep track of the number of calories you put in it. You can make the healthiest smoothie in the world, but if it totals 600 calories it’s going to throw off your calorie count for the rest of the day.
A Note on Pre-Packaged, Pre-Prepared Smoothies – As a general rule, avoid them like the plague, even if they are labeled “organic”. I’ve looked at the nutrition labels on them – most of them are packed with sugar and are not healthy choices.
A Note on Shakeology – I heard about Shakeology (a proprietary shake mix from Beachbody) soon after I started using Beachbody products, and was duly skeptical. Then I started doing research, and I couldn’t find a comparable product on the market. I was impressed by the amount of nutrition, vitamins and superfood extracts they pack into this product. It’s low in fat, high in fiber, and doesn’t contain any junky fillers. For purposes of convenience, it’s hard to beat.
Because I generally use it for a mid-afternoon snack, I sometimes increase the protein content by using less than the recommended serving and adding a bit of whey protein powder to the mix.
All this being said, Shakeology is not a magic bullet. It will not make the weight effortlessly melt from your body. You can absolutely design a healthy eating plan without it. However, if you choose to use it, it’s a simple and convenient way to add extra antioxidants, phytonutrients, vitamins and minerals into your diet, and to keep cravings at bay. If you'd like more information on it, please feel free to contact me.
Sunday, August 11, 2013
Effective Ways to Lose Body Fat!
Lets face it - most people start a workout program because they want to lower their body fat percentage. There are countless diet and exercise programs out there, many of them contradicting the other. All of them promise certain weight loss, and few of them deliver the goods.
This weekend, I read a really good, straightforward article which explains some of the most effective ways to cut body fat. I'm not a bodybuilder, and I'm not aiming for 10-15% body fat. I just want to lose a few more body fat percentage points to achieve the look I want.
This article really cuts to the basics of what a good fitness and eating program aimed at fat burning should include, and applies to anyone looking to get in shape Even though it's a bodybuilding website, the article is written in a way that applies to everyone, whether they have 5, 50 or even 100 pounds to lose:
Bodybuilding.com fat loss article
Some of the highlights of the article include:
1) The use of moderate aerobic exercise, which increases in intensity as fat loss occurs. High intensity interval training should be used by intermediate to advanced exercisers to speed fat loss. Insanity, anyone?
2) Cutting out saturated fats from your diet (fats that solidify at room temperature) - but keep the omega-3 and -6 fats which can enhance your metabolism.
3) Cutting out bad carbs - but keep the good ones! You don't want to go carbo-crazy, but you need some carbs to fuel your body. Foods like brown rice, beans and oats are great for you - and don't forget to eat enough fiber!
4) Drinking a lot of water
5) Incorporating weight or resistance training (which starts during T25 Beta)
There's a lot more info in the article, and I highly recommend it, since it highlights a lot of what I believe in, and I think it's very consistent with the T25 program that I'm currently doing. Tomorrow evening I'm planning to put together a list of foods that contain healthy fats and good carbs - I'm looking for some inspiration in my kitchen, and that seems like a good place to start.
Laura
This weekend, I read a really good, straightforward article which explains some of the most effective ways to cut body fat. I'm not a bodybuilder, and I'm not aiming for 10-15% body fat. I just want to lose a few more body fat percentage points to achieve the look I want.
This article really cuts to the basics of what a good fitness and eating program aimed at fat burning should include, and applies to anyone looking to get in shape Even though it's a bodybuilding website, the article is written in a way that applies to everyone, whether they have 5, 50 or even 100 pounds to lose:
Bodybuilding.com fat loss article
Some of the highlights of the article include:
1) The use of moderate aerobic exercise, which increases in intensity as fat loss occurs. High intensity interval training should be used by intermediate to advanced exercisers to speed fat loss. Insanity, anyone?
2) Cutting out saturated fats from your diet (fats that solidify at room temperature) - but keep the omega-3 and -6 fats which can enhance your metabolism.
3) Cutting out bad carbs - but keep the good ones! You don't want to go carbo-crazy, but you need some carbs to fuel your body. Foods like brown rice, beans and oats are great for you - and don't forget to eat enough fiber!
4) Drinking a lot of water
5) Incorporating weight or resistance training (which starts during T25 Beta)
There's a lot more info in the article, and I highly recommend it, since it highlights a lot of what I believe in, and I think it's very consistent with the T25 program that I'm currently doing. Tomorrow evening I'm planning to put together a list of foods that contain healthy fats and good carbs - I'm looking for some inspiration in my kitchen, and that seems like a good place to start.
Laura
Wednesday, August 7, 2013
Creating accountability to ensure success
Each New Year's, millions of people across America resolve to start working out, get in shape, join a gym, lose weight, eat healthier foods, or some combination of the above. Most of them fail. Part of the reason for this is that most people try to go it alone, rather than finding support they need other people to help get them through.
Of course, the first thing a person needs to have before starting a fitness program is inner motivation. You can't do it for someone else - it sounds like a cliche, but you really have to do it for yourself.
However, as this brief article on the Mayo Clinic website notes, a support group of like-minded people can also offer accountability, which can be a strong motivation to stick to weight-loss and fitness goals.
When I first started Insanity in March, I didn't know what an accountability group was. I didn't think about whether I needed support. I decided to order the program on a whim, so I figured I would just do my best to keep up with the schedule (which was daunting, to say the least). I planned to jump from essentially no daily exercise to 40-60 minute workouts, 6 days a week. It was probably a recipe for failure, but I was lucky - I found a range of support, both on-line and among friends, which helped me stay motivated to finish.
Initially, I started reading some of the Insanity threads on the Beachbody message boards until I found one that suited me. The thread's leader was a really positive guy who'd had lots of success with the program, and other members offered encouragement and solid advice. Having a place to post what I accomplished each day (even if I had a bad workout or missed one altogether) kept my mind focused on moving forward through the program. Plus, having a community of people who were facing the same challenges helped motivate me to finish the entire program. Twice!
Even more importantly, some of my friends in Brussels started doing Insanity with me. Nobody else was doing the entire program, but at least 3 or 4 days a week I had someone else in the room with me, suffering through the same pain. Not only was it a great bonding experience, but knowing that others were planning to exercise with me kept me on track. I can't thank my friends enough for all of their support.
Now, with the upcoming move to England, I know I won't have a group of friends ready and willing to share in my suffering. At times I'm worried that I won't stick with my new-found dedication to fitness, and that I'll go back to my old ways. However, I've recently started my own on-line Focus T25 accountability group on the Beachbody website. I'm hoping for two things - that I can create a small community of my own to help hold me accountable, and that the community I create can provide support to other people, giving them a place to be held accountable as well. Even though we're all ultimately responsible for our own fitness success, it sure does help to have people supporting you during the tough times.
Of course, the first thing a person needs to have before starting a fitness program is inner motivation. You can't do it for someone else - it sounds like a cliche, but you really have to do it for yourself.
However, as this brief article on the Mayo Clinic website notes, a support group of like-minded people can also offer accountability, which can be a strong motivation to stick to weight-loss and fitness goals.
When I first started Insanity in March, I didn't know what an accountability group was. I didn't think about whether I needed support. I decided to order the program on a whim, so I figured I would just do my best to keep up with the schedule (which was daunting, to say the least). I planned to jump from essentially no daily exercise to 40-60 minute workouts, 6 days a week. It was probably a recipe for failure, but I was lucky - I found a range of support, both on-line and among friends, which helped me stay motivated to finish.
Initially, I started reading some of the Insanity threads on the Beachbody message boards until I found one that suited me. The thread's leader was a really positive guy who'd had lots of success with the program, and other members offered encouragement and solid advice. Having a place to post what I accomplished each day (even if I had a bad workout or missed one altogether) kept my mind focused on moving forward through the program. Plus, having a community of people who were facing the same challenges helped motivate me to finish the entire program. Twice!
Even more importantly, some of my friends in Brussels started doing Insanity with me. Nobody else was doing the entire program, but at least 3 or 4 days a week I had someone else in the room with me, suffering through the same pain. Not only was it a great bonding experience, but knowing that others were planning to exercise with me kept me on track. I can't thank my friends enough for all of their support.
Now, with the upcoming move to England, I know I won't have a group of friends ready and willing to share in my suffering. At times I'm worried that I won't stick with my new-found dedication to fitness, and that I'll go back to my old ways. However, I've recently started my own on-line Focus T25 accountability group on the Beachbody website. I'm hoping for two things - that I can create a small community of my own to help hold me accountable, and that the community I create can provide support to other people, giving them a place to be held accountable as well. Even though we're all ultimately responsible for our own fitness success, it sure does help to have people supporting you during the tough times.
Tuesday, August 6, 2013
Counting calories - Where to start?
I first want to say that I do not religiously count calories. I do not track every bite I take in myfitnesspal.com or any other calorie tracking program. However, over the past six months I've taken a much greater interest in the number of calories in my food, along with the amount of fat, carbs, proteins, vitamins and other content. While I refuse to obsess over the caloric content of every bit of food that crosses my lips, I think it's useful to know how many calories I should consume to maintain, and how many I should consume to lose. I'm currently trying to maintain my weight (over the summer), but come fall I want to lose the last 3-5 pounds, so I'll need to be more careful.
So, to figure out my baseline, I've used
the Harris Benedict-Equation, which determines a target caloric intake based on
your Basal Metabolic Rate (BMR). The Insanity program uses a calculator based on this. BMR is basically the number of calories
your body needs to stay alive and healthy. Once the BMR is calculated, you add
an "allowance" for physical activity to determine the number of
calories you should consume to maintain your current weight. From this number,
determine a healthy caloric deficit based on your weight loss goals (this will
vary greatly from person to person; you may want to chat with your doctor to
determine the right level for you).
As a rough estimate, healthy weight loss is approximately 1-2
pounds a week, requiring a caloric deficit of around 3,500 calories to lose one
pound. So, a deficit of 500 calories a day is probably a reasonable target if
you're trying to lose weight. Like I've said in the past, I'm entirely opposed to diets. For me, it's all about
eating healthy food in the right amounts, and permanently changing your approach to food.
THE HARRIS-BENEDICT EQUATION:
1. Calculate your BMR:
Women: BMR =
655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in
years )
Men: BMR = 66
+ ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in
years )
2. Multiply your BMR by the appropriate activity factor, as
follows:
Sedentary
(little or no exercise): BMR x 1.2
Lightly
active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately
active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very active
(hard exercise/sports 6-7 days a week): BMR x 1.725
Extra
active (very hard exercise/sports & physical job or 2x training): BMR x 1.9
NOTE: For Insanity, most people choose to apply "Very
Active" or "Extra Active". I think that for T25,
"Moderately Active" is probably more accurate (though if you do other
physical activity during the day, that will bump you to a higher category).
3. Your final number is the approximate number of calories
you need each day to maintain your weight. For weight loss, determine the mild
to moderate caloric deficit that is right for you.
So in my case:
Female, 148 pounds, 70 inches, age 42: 655 + (4.35 x 148) +
(4.7 x 70) - (4.7 x 42)= 1429
Multiply 1429 x 1.55 (moderately active) = 2,215 calories a
day to maintain my weight. With this information, I will probably aim for 1,900
over the summer, since I'm basically maintaining until fall (though dropping a
pound or two wouldn't be unwelcome!)
Monday, August 5, 2013
Quality over Quantity - Paying Attention to Form
When I was doing Insanity, often I was trying to pace myself to some degree, making sure that I could get through the whole thing without bonking. This summer, I'm doing a new program called Focus T25. It's designed by the same trainer (Shaun T) as Insanity, but it's a very different approach. First of all, the workouts are 25 minutes long, compared with 40 minutes - 1 hour for Insanity. There are no breaks - the idea is to push through the entire workout, using proper form to most effectively work out the various muscle groups. It's not as intense as Insanity, but I'm still seeing good results (down 5 more inches overall during the first four weeks).
In T25, Shaun T repeatedly makes the point that you should use the fullest possible range of motion when doing the exercises. He talks about this during one of the push-up sets, asking you to get your chest to the floor to the best possible results.
For me, the "fullest range of motion" concept is the key to T25. Its true that the workouts are shorter and less "intense" than Insanity, but if you push through every move with correct form, you will get a good burn and see real improvements in muscle tone.
Take squats, for example. Shaun T clearly loves doing squats, since there's all kinds of them in T25. It's easy to cheat when doing them, by dropping just half way down and leaning into your toes. But do them right every time - back straight, weight in your heels, knees behind the toes, dropping into it so your thighs are as close to perpendicular to the floor as possible - and they will burn and fatigue your quads (in a good way). When you come up, squeeze the gluteus muscles and bring your buttocks back under your hips. You'll be sure to see results.
So, regardless of which kind of fitness program you are doing, always mind your form and technique. Even if you wind up doing fewer reps, you'll most likely see greater benefits from your program if you commit to practicing proper form!
Laura
In T25, Shaun T repeatedly makes the point that you should use the fullest possible range of motion when doing the exercises. He talks about this during one of the push-up sets, asking you to get your chest to the floor to the best possible results.
For me, the "fullest range of motion" concept is the key to T25. Its true that the workouts are shorter and less "intense" than Insanity, but if you push through every move with correct form, you will get a good burn and see real improvements in muscle tone.
Take squats, for example. Shaun T clearly loves doing squats, since there's all kinds of them in T25. It's easy to cheat when doing them, by dropping just half way down and leaning into your toes. But do them right every time - back straight, weight in your heels, knees behind the toes, dropping into it so your thighs are as close to perpendicular to the floor as possible - and they will burn and fatigue your quads (in a good way). When you come up, squeeze the gluteus muscles and bring your buttocks back under your hips. You'll be sure to see results.
So, regardless of which kind of fitness program you are doing, always mind your form and technique. Even if you wind up doing fewer reps, you'll most likely see greater benefits from your program if you commit to practicing proper form!
Laura
Sunday, August 4, 2013
How not to eat right...
I haven't written about healthy eating and nutrition on this blog. I will at some point in the future, when I'm actually eating healthy. Right now, I'm on summer vacation ... enough said.
When I started Insanity back in March, I spent a lot of time looking at what (and how much) I was eating. I was absolutely floored by the number of calories that were crossing my lips, so I cut back my food intake significantly. I didn't diet - I don't believe in diets because that word implies a temporary solution, as if you could later go back to your old ways and all will be well. But I put a lot of thought into what I eat, adding in what is healthy and eliminating what is not. I also learned a great deal about which foods pack a ton of fat and calories.All in all, I've developed a healthy approach to eating and food selection.
Now, up to this past week I've been diligently applying this new approach. I plan accordingly if I occasionally want to treat myself, and it's gone very well. But now we're at the river. I'm eating a healthy breakfast and lunch, but then I have a beer (or two) in the afternoon, a bit of wine in the evening, then pulled pork, mac and cheese, crab dip (all homemade, of course!), and it's all really good. Basically, in the evenings I fall off the rails.
I've debated whether to feel guilty about this, and I've decided not to bother. I could choose to forego these things, but instead I've chosen to relax and enjoy. Instead of guilt, I realized that I've been maintaining my exercise program like a champ (Focus T25! I really like it), that we'll be here for less than two weeks, and that I'm staying active. Before I know it, summer will be over, then we will head off to the UK, and I will get myself back on track immediately. Untill that time, I'm going to enjoy my Northern Neck cuisine.
To justify all of this, I have a theory. It has absolutely no basis in scientific fact, but here it is: I've been at a plateau with my weight since early June. I only have 4-5 pounds to go, but they must enjoy my company. So, according to my theory, so long as I don't completely overdo, a few weeks of eating less than healthy foods (and in somewhat higher quantities) will prime my body to drop the additional weight once I restart my eating plan. Of course, this won't work if I pack on 10 pounds over the next two weeks, but so far I think I'm ok.
Come September, I promise to report back on whether this "theory" shows any promise... I hope so, because I really don't want to give up my crab dip altogether.
Happy summer!
When I started Insanity back in March, I spent a lot of time looking at what (and how much) I was eating. I was absolutely floored by the number of calories that were crossing my lips, so I cut back my food intake significantly. I didn't diet - I don't believe in diets because that word implies a temporary solution, as if you could later go back to your old ways and all will be well. But I put a lot of thought into what I eat, adding in what is healthy and eliminating what is not. I also learned a great deal about which foods pack a ton of fat and calories.All in all, I've developed a healthy approach to eating and food selection.
Now, up to this past week I've been diligently applying this new approach. I plan accordingly if I occasionally want to treat myself, and it's gone very well. But now we're at the river. I'm eating a healthy breakfast and lunch, but then I have a beer (or two) in the afternoon, a bit of wine in the evening, then pulled pork, mac and cheese, crab dip (all homemade, of course!), and it's all really good. Basically, in the evenings I fall off the rails.
I've debated whether to feel guilty about this, and I've decided not to bother. I could choose to forego these things, but instead I've chosen to relax and enjoy. Instead of guilt, I realized that I've been maintaining my exercise program like a champ (Focus T25! I really like it), that we'll be here for less than two weeks, and that I'm staying active. Before I know it, summer will be over, then we will head off to the UK, and I will get myself back on track immediately. Untill that time, I'm going to enjoy my Northern Neck cuisine.
To justify all of this, I have a theory. It has absolutely no basis in scientific fact, but here it is: I've been at a plateau with my weight since early June. I only have 4-5 pounds to go, but they must enjoy my company. So, according to my theory, so long as I don't completely overdo, a few weeks of eating less than healthy foods (and in somewhat higher quantities) will prime my body to drop the additional weight once I restart my eating plan. Of course, this won't work if I pack on 10 pounds over the next two weeks, but so far I think I'm ok.
Come September, I promise to report back on whether this "theory" shows any promise... I hope so, because I really don't want to give up my crab dip altogether.
Happy summer!
Enjoying the Great Outdoors
After getting myself back into shape this year, one thing I didn't expect was how much more fun I would have outside this summer. I love being outdoors, and this August has been spectacular for our holiday. Unlike many years, the temperature has been great, in the upper 80s every day, which is ideal for enjoying the water.
A couple of days ago, the kids and I took a big kayak and a paddleboard to a small beach up the creek. My daughter and I paddled the kayak, with the boys on the board. On the way back, we switched and I wound up on the paddleboard all the way home. If you've never ridden a paddleboard, it's great fun - standing above the water while rowing along gives a whole different perspective! It's also a fantastic workout - it improves balance, works the upper arms and shoulders and engages the core the entire time. If you have a chance, definitely give it a try!
Then yesterday, I took a kayak out by myself and headed up to the end of the creek. Now, I really like birdwatching, even though I don't get out to do it that often. I wound up spotting most of my favorite birds around here - a bald eagle, great blue herons, green herons, osprey and a kingfisher - like seeing the "big five" on a mini bird safari along the creek.
Today I'm going to embrace the day, being thankful for having the energy and stamina to enjoy myself with my family! I'm not sure what it will bring (but I suspect it may involve a kayak)...
A couple of days ago, the kids and I took a big kayak and a paddleboard to a small beach up the creek. My daughter and I paddled the kayak, with the boys on the board. On the way back, we switched and I wound up on the paddleboard all the way home. If you've never ridden a paddleboard, it's great fun - standing above the water while rowing along gives a whole different perspective! It's also a fantastic workout - it improves balance, works the upper arms and shoulders and engages the core the entire time. If you have a chance, definitely give it a try!
Then yesterday, I took a kayak out by myself and headed up to the end of the creek. Now, I really like birdwatching, even though I don't get out to do it that often. I wound up spotting most of my favorite birds around here - a bald eagle, great blue herons, green herons, osprey and a kingfisher - like seeing the "big five" on a mini bird safari along the creek.
Today I'm going to embrace the day, being thankful for having the energy and stamina to enjoy myself with my family! I'm not sure what it will bring (but I suspect it may involve a kayak)...
Saturday, August 3, 2013
Don't forget to rest!
I'm currently in the middle of a Beachbody program called Focus T25, which calls for 25 minute workouts 4 days a week, plus a double workout (50 minutes) on Fridays. Sunday is reserved for stretching, but Saturday is reserved for rest.
I'm really glad to have a rest day today. We've had a long week of moving furniture and boxes, and my shoulders are sore! I've kept up with my fitness schedule this week and haven't missed a workout, but I'm going to embrace this day.
Rest days are an essential part of a fitness program. Even elite athletes schedule easy days into their overall training plan. During the week, you work your muscles hard, causing microscopic damage to your muscle fibers. This is a good thing, because as the muscle recovers, it rebuilds itself stronger than it was before. This is how we gain strength and tone.
If you don't give the muscles a chance to rest, this can lead to fatigue and overtraining, which can compromise your overall fitness program. If you're new to working out, take the day off on your scheduled rest days (except for walking or other low impact activity). If you've been regularly working out for a while, it's fine to do an easy run or another activity that you enjoy, but be sure to give those muscles a rest. You've earned it!
So no T25 for me today - I'm planning a nice easy kayak trip with the kids! Tomorrow I'll enjoy a stretching/yoga session (which will hopefully get rid of any remaining soreness). Then Monday morning, back to the program...
I'm really glad to have a rest day today. We've had a long week of moving furniture and boxes, and my shoulders are sore! I've kept up with my fitness schedule this week and haven't missed a workout, but I'm going to embrace this day.
Rest days are an essential part of a fitness program. Even elite athletes schedule easy days into their overall training plan. During the week, you work your muscles hard, causing microscopic damage to your muscle fibers. This is a good thing, because as the muscle recovers, it rebuilds itself stronger than it was before. This is how we gain strength and tone.
If you don't give the muscles a chance to rest, this can lead to fatigue and overtraining, which can compromise your overall fitness program. If you're new to working out, take the day off on your scheduled rest days (except for walking or other low impact activity). If you've been regularly working out for a while, it's fine to do an easy run or another activity that you enjoy, but be sure to give those muscles a rest. You've earned it!
So no T25 for me today - I'm planning a nice easy kayak trip with the kids! Tomorrow I'll enjoy a stretching/yoga session (which will hopefully get rid of any remaining soreness). Then Monday morning, back to the program...
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